Brain health isn't only about avoiding dementia. It's about feeling sharp, confident and engaged in daily life for as long as possible. The good news is that many of the habits that protect the brain are the same ones that protect the heart and help people feel better day to day.
In July 2026, the World Health Organization released updated guidelines on reducing the risk of cognitive decline and dementia. WHO says up to 45% of dementia risk can be attributed to factors people can change. Here are five habits that stand out in the evidence, and simple ways to start each one.
Why Several Habits Work Better Than One
One of the strongest recent studies is the US POINTER trial, led by the Alzheimer's Association and published in JAMA in July 2025. It followed 2,111 older adults at risk of cognitive decline for two years. Both groups in the trial worked on physical activity, nutrition, cognitive stimulation, social engagement and heart health. Both improved their cognition, and the group given more structure and support improved more.
The lesson is that habits work best together, and that support and accountability help. Keep that in mind as you read the five below.
1. Move More
Physical activity is one of WHO's core recommendations. It supports heart health, blood pressure and mood, all of which matter for the brain.
You don't need a gym. Walking, swimming, dancing, gardening and tai chi all count. Strength and balance exercises matter too, especially for preventing falls.
Start small: a 10-minute walk after lunch, or a few simple exercises while the kettle boils. Our guide to simple home exercises that boost brain health has ideas.
2. Keep Your Mind Busy
Cognitive stimulation was part of every POINTER participant's program, and the UN's report on the WHO guidelines highlights the importance of cognitive training and social engagement.
Reading, puzzles, music, learning a language or an instrument, and trying new hobbies all give your brain a workout. Pick things you enjoy, since you're more likely to keep doing them.
Start small: try our 5-minute brain boosts you can do with your morning tea.
3. Eat Well
A healthy diet is among WHO's recommendations for reducing dementia risk. In practice, that means plenty of vegetables, fruit, whole grains, legumes, nuts, olive oil and fish, and fewer ultra-processed foods and sugary drinks.
It's also worth knowing what the guidelines don't recommend. As summarised by PAHO, WHO does not recommend vitamin B or E, omega-3 or multivitamin supplements to reduce dementia risk unless someone has a diagnosed deficiency. Food first.
Drink enough, too. Older adults often don't feel thirsty, and dehydration can affect thinking. Our guide to hydration in older adults explains more.
Start small: add one extra serving of vegetables a day, or try our brain-healthy lunch.
4. Stay Connected
Social isolation is one of the modifiable risk factors WHO names. Regular contact with other people keeps the brain engaged, supports mood and gives life purpose.
Connection can take many forms: family calls, a walking group, a choir, a community garden, volunteering, or a regular coffee with a friend. Combining it with other habits is a bonus. A walking group covers movement and connection at once.
Start small: put one regular social activity in the calendar this week, and treat it like an appointment.
5. Look After Your Health
This one is less exciting but just as important. According to PAHO's summary, WHO's guidelines highlight managing high blood pressure, diabetes and high cholesterol, and say hearing aids may be offered as part of risk reduction. WHO also recommends stopping smoking, cutting back on alcohol and, for the first time, reducing exposure to air pollution. The full guidelines also cover depression, sleep, vision impairment and hearing loss.
In practice, that means:
keeping up with regular health checks
taking medications as prescribed
getting your hearing and eyesight checked, and using hearing aids if they're recommended
talking to your doctor about low mood or poor sleep
stopping smoking, with support if you need it
keeping alcohol within recommended limits
Start small: book the check-up you've been putting off.
Healthy habits are easier to keep when they're part of the day. Elli Cares lets you set gentle reminders for walks, drinks, medication and calls, and a simple daily check-in helps you notice how you're feeling over time. Family can join your care circle to cheer you on. See how Elli supports seniors and families.
How to Make a Habit Stick
The POINTER results suggest structure and support make a difference. A few ways to build that into your week:
Pick one habit to start. Trying to change everything at once rarely lasts.
Tie it to something you already do. Stretch after brushing your teeth, or walk after lunch.
Use reminders. A phone alarm or app can keep a new habit on track.
Do it with someone. A walking buddy or a class adds accountability and connection.
Track progress. Noting what you've done each day helps you see it building.
Our article on 8 daily habits to keep your mind sharp has more ideas.
Frequently Asked Questions
What are the best things to do for brain health as you age?
Stay physically active, keep your mind engaged, eat a healthy diet, stay socially connected, and manage conditions such as high blood pressure, diabetes and hearing loss. These are all reflected in WHO's 2026 guidelines.
Can lifestyle changes really improve cognition?
According to the US POINTER trial, yes. Over two years, older adults at risk of cognitive decline who worked on exercise, nutrition, mental and social activity and heart health improved their cognition, with the structured program showing greater gains.
Should I take supplements for brain health?
WHO's 2026 guidelines don't recommend vitamin B or E, omega-3 or multivitamin supplements for reducing dementia risk unless you have a diagnosed deficiency. Talk to your doctor before starting any supplement.
Start With One Habit
You don't need to overhaul your life. Small changes, repeated most days, add up. Pick one of the five habits above, start this week, and add another when it feels easy. For the bigger picture on what lowers risk, see how nearly half of dementia cases could be prevented or delayed.
